7/21/13

Race Ready tips

Our bikes are making their way to Lake Placid, New York for Ironman Lake Placid on July 28th thanks to Tri Bike Transport!

Seeing that my amazing bike mechanic/hubby will be racing in his first Ironman

and not riding on his road bike, giving my parents updates during my race (pic below from Kona 2011), we will be using Tri Bike Transport for my 6th Ironman and not traveling with our bikes on the airplane. What a treat!

Are you race ready?

New shoes, new race wheels, new wetsuit, new outfit.

Athletes are notorious for race week shopping, whether it is online, at local small business stores or at the race expo. I feel there is a nice psychological boost to having new things, so long as they are effective and practical for the race for motivation increases when you have a drive to use something new.

But having new items does not out-weigh the 3 most important tips for being race day ready.

1) Skills

2) Confidence

3) Planning

To briefly break down my 3 most important tips for being race day ready, let's start with skills.

Running requires you to move one leg in front of each other, quickly. If you don't want to run, you can walk. Although running requires good form, most people can run without having the proper skills to run. When it comes to swimming and cycling, skills are very important. From skills to keep your body safe in the water and on the road to skills to efficiently use your body on the race day course/terrain. I find that many athletes do the work by training hard and putting in the work but the lack of skills in training is overpowered by zone-training, high heart rates and social workouts. Be sure you put just as much time in your racing skills as you do in training your heart, muscles and lungs.

I love training knowing that I am working toward executing my current level of fitness on race day. Although it is completely normal and fine to have race week/day nerves and to fear the upcoming distance or course, you should never let your fears get the best of you. On the flip side, remind yourself the work that you put in to prepare for the race. Many times during a race (and before) you will have doubts, moments of "is this worth is" and even thoughts of "I can't wait til this is over." More often than not, those thoughts are temporary. Keep in mind that every negative thought comes before or after a positive thought. You just have to keep moving forward to catch those positive thoughts and hang on to them. When you finish a race, every negative thought will disappear and suddenly everything will be worth it, you won't believe it is over and you will be so proud that you did it. Don't let negative thoughts or energy fill your head when you can fill your mind with confidence and beliefs that you can race smart no matter what the day has in store for you.

There are many controllables when it comes to racing and lots of uncontrollables. You can't control your competition, you can't control the weather and you can't change the course. But you can control your race by planing your nutrition, your clothing, your pacing plan and your attitude. Consider these four very important components of putting together an effective, smart race day plan for racing is not about showing up to race day and hoping for a great race but instead, considering how you can be in control of your race day execution and knowing how to deal with situations as they come about (which they will).

A few other tips for racing: -I am not a fan of racing "stimulants" - avoid the chemical boosters (ex. drinks, pills) for energy and do a race warm-up to get the blood flowing and the body ready for the upcoming effort. -Do not sabotage your race day by worrying about your weight. There is no reason to restrict, control or stress about food, especially if it real food that has fueled your training or can help you properly taper for your race.
-If you are investing in new race day equipment such as cycling wheels, be sure to practice on them prior to the race (at least 2-3 weeks prior). Racing wheels can be difficult to get use to for many athletes and more often than not, they will make you look fast but if you don't have the right skills, they won't work as intended.
-Do not deviate from what has worked in the place. Athletes often second guess themselves on the days before a race, often trying new things, wondering how to fuel for the race, stressing about what others will think of their race day performance. Remember that you are racing with your current level of fitness so your body will perform how you trained it to perform.
-Race your own race. You will find a way to get to the finish line no matter what but to waste your entire race day pacing plan in the first few miles of a race will make for a very long race. There are no certainties with racing but to only trust yourself and staying within your comfort zone of your skills, nutrition strategy and pacing plan.
-Help out others. There is a special power in cheering on others, especially if you need a boost as well. Thank the volunteers, high-five the spectators and smile at the other athletes. Your worst day may be someone else's best day so if you have it in you or not, remember that everyone has their own reason for racing.
-Don't get stuck on time, paces and rankings. The best race day stories are not told by a piece of paper or online but instead, by YOU the athlete. Consider writing a post race blog report or writing about your day to share with others. Do not let your race day goals keep you from inspiring others.
-Have fun! If you don't love what you are doing, why do it? Unless you are a professional, you should be enjoying the journey of challenging yourself, overcoming obstacles and becoming a stronger, smarter and healthier individual. Whatever your sport may be, it is your lifestyle, not your life. Never stop being grateful for what your body allows you to do and thank your body many times during the race.
-Be prepared for race day. Review the course (or try it out), check the weather, consider outside variables that may affect you. Do not worry about doing something that "isn't cool", being different or unique. Be prepared for your day and don't worry about what others think of you as you are racing your own race and only you, your body and your mind can get you to the finish line.

2016 Trimarni Coaching Team Sponsors

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IM Austria '14

IM Kona '13

IM Lake Placid '13

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Welcome to Trimarni!

The Trimarni mission is to help athletes reach performance goals without compromising health.
Marni has a great understanding of physiology of the human body during exercise and how food affects a body in motion.
She focuses her time helping triathletes and runners learn how to maximize fitness while keeping the body in good health. Marni is well educated in the areas of sport nutrition (for training and racing) and triathlon coaching, exercise physiology and strength training, for athletes of all fitness levels. She specializes in endurance training and sport nutrition, with a great understanding of the metabolic, immune and hormonal stress that occurs when training for a long distance event. Behind every great athlete is a well planned diet - she also helps athletes create great daily nutrition habits to support consistent training.
Marni is passionate about helping athletes train smarter in order to reach performance, body composition and health goals faster.
Karel is an experienced RETUL bike fitter and bike mechanic and is extremely knowledgeable when it comes to all things bikes and cycling.
Marni and Karel coach a team of triathletes alongside providing services to triathletes, cyclists and runners.

About us

Marni holds a Master of Science in Exercise Physiology and she is a Board Certified Sport Dietitian who specializes in coaching and sport nutrition for endurance athletes. Marni is passionate about helping athletes of all levels learn how to fuel and eat to maximize performance, while keeping the body healthy. She is a 11x Ironman finisher including 4 Ironman World Championship finishes. In, 2015, Karel and Marni both competed in the 2015 IM World Championship in Kona, Hawaii. Marni holds an Ironman PR of 10:06 (2016 Ironman Austria), where she had the fastest overall female swim time (57.06) and placed 2nd AG (30-34), finishing fastest amateur female American and 4th amateur female (10th overall female). Marni is a well-known writer and contributes frequently to Ironman, Triathlete Mag, USAT and can be found quoted in other publications like Runner's World, Shape, Women's Running, Fitness and Men's Health. Marni is enjoys public speaking and working one-on-one with athletes at camps and clinics. Marni is a long-time lacto-ovo vegetarian (since the age of 10) as she loves animals.

Karel is an accomplished Cat 1 cyclist turned Ironman triathlete. He was the former general manager of the Trek Bicycle store in Jacksonville, FL and now works at Trimarni Coaching and Nutrition as a coach and RETUL bike fit expert. Karel has successfully completed 6 Ironman distance triathlons and has qualified for the Ironman World Championship twice (in 2014 at IMWI and in 2016 at IMMT). He holds an Ironman PR of 9:13 (2016 IM Austria) and at 2016 Ironman Mont Tremblant, he clocked the fastest amateur male run split (3:08) of the day.

When Marni and Karel are not working, they can be found cooking/eating, exploring Greenville, SC or spending time with their four-legged furry child Campy.